Are You Getting Enough? The Essential Vitamins Every Woman Needs

Vitamins are crucial chemicals needed for the body to function correctly. They are nutrients essential for efficient body operation, maintaining immunity, and supporting metabolism. These vitamins are present in the fruits and vegetables around us. Since our body cannot produce vitamins on its own, it is important to consume a balanced diet.

Women frequently overlook their health while attending to their family's needs. However, they are gradually recognizing the importance of consuming a diverse range of fruits and vegetables, which supply various vitamins and minerals essential for maintaining good health. As one grows older, it becomes crucial to boost vitamin intake, not only for maintaining attractive skin but also for ensuring overall health and a strong immune system. Here are some essential vitamins that women need to stay fit, healthy, and youthful.

1. Vitamin A

Benefits of taking Vitamin A:-

• Vitamin A has anti-oxidant properties

• Eye sight is boosted

• Aging process is slow down

• Immune system is boosted

Sources of Vitamin A:

• Spinach

• Whole egg

• Milk

• Papaya

• Red pepper

• Fortified cereals

• Vitamin D

Benefits of taking Vitamin D:-

• It is a vitamin which activate calcium and phosphorus minerals which are required to keep the bone strong. 

• Reduces the symptoms of PMS.

• Cancer, rheumatoid arthritis, osteoporosis like ailments are benefited by stepping up the dosage of vitamin D.

Sources of Vitamin D:- 

• This vitamin is obtained mainly from sunlight. One should increase their exposure to the sunlight in order to prevent bone diseases.

• Some foods like fish, milk and egg also provide Vitamin D.

3. Vitamin K

As one ages, Vitamin K is more required to maintain normal blood functions.

Benefits of taking Vitamin K:-

• It helps to maintain normal blood clotting function in people

• It also reduce the risk of different kinds of heart disease

      Sources of Vitamin K:-  

• Green leafy vegetables

• Soybean oil

• Fish oil 

• Whole grain food products.

4. Vitamin E 

Benefits of Vitamin E

• It has anti ageing properties.

• It can help to fight cell damage that is related to ageing

• It can prevent the formation of cataract.

• It is the most important vitamin which helps to enjoy good and healthy skin and hairs

Source of Vitamin E:- 

• Hazelnut

• Corn oil

• Cod liver oil

• Almonds and 

• Spinach

5. Vitamin C-

It is vitamin with which most women are aware. It helps to boost the immunity levels. There are many health benefits this vitamin provides. 

Benefits of Vitamin C:-

• It fastens up the healing process

• It promotes the growth of tissue

• It reduces the risk of cancer and heart diseases.

Source of Vitamin C:- 

• Broccoli

• Grapes

• Kiwi

• Pepper

• Tomatoes 

• Sprouts

• Orange and other citrus fruits

6. Vitamin B12-

Deficiency of this vitamin can lead to depression, confusion and irritability as well as mouth and tongue inflammations.

Benefits of Vitamin B12:-

• It is important for metabolism process. 

• It helps in normal cell division. 

Sources of Vitamin B12:-

• Cheese

• Fish

• Egg

• Meat

• Milk

• Yoghurt

• Vitamin B9- 

This vitamin is known to be a great friend to maintaining a healthy system in women. 

Benefits of Vitamin B9: 

• Fetal development and fertility is promoted in women by this vitamin.

• Prevents heart diseases and reduces high blood pressure.

• Memory loss is also prevented

Source of Vitamin B9:- 

• Asparagus

• Melon

• Strawberries

• Legumes

• Orange juice 

• Green vegetables

• Vitamin B2- It is essential for maintaining good health.

Benefits of Vitamin B2

• The tingling or numbness that is felt by diabetic people can be reduced by this vitamin.

• The reduction of Fatigue, Stress and Anxiety can be achieved by this vitamin 

Source of Vitamin B2 :- 

• Egg

• Cereals

• Green vegetables

• Nuts

• Soybean

• Mushroom

• Cheese

• Yoghurt

9. Vitamin B3 – It is also known as Niacin.

Benefits of Vitamin B3:-

• It can help women look younger due to its anti-aging properties.

• If skin inflamed, the hydration levels are boosted by this vitamin in order to reduce redness.

Source of Vitamin B3:-

It is often found in

• Serum

•  Lotions 

• Ointments

• Folic Acid (Folate) :- 

Benefits of Folic Acid:-

• It helps in the DNA formation process

• It also helps in creation of new blood cells

Source of Folic Acid:-  

• Orange,

• Legumes,

• Refined grains 

• Leafy vegetables